Welcome to your meditation practice.
My name is Emilia and I will be your teacher for your practice today.
To get started I invite you to find a comfortable position and when you are ready gently closing off the eyes.
Within your mind finding a comfortable and quiet space.
A space that provides a sense of warmth and love.
A space you can come to at any time that you feel overwhelmed and anxious.
With your heavy eyelids closed focus your awareness onto your breath.
Take a deep full breath in and let it out between the lips.
Another inhale making it a bit deeper and longer than the one before.
Another exhale sighing it out.
Keep going just like this.
As you continue to breathe scan the body for areas that may be holding tension and stress.
Knowing that you may be feeling anxious now.
Soon the sensations will pass and you will be calm once more.
Gently bring your right hand onto your heart and place your left hand onto your belly.
Feel your heart beating beneath your palm.
Taking notes of its pace.
Is it beating fast?
Is it beating slow?
As you breathe in feel your belly pushing against your palm.
Take a pause at the peak of your breath and then as you exhale let it go.
Feel the space within your mind where you feel the safest.
Take in your surroundings.
What does the space look like?
What are the colors that you see?
Where are you that makes you feel so safe?
Finding a comfortable place to sit in this space.
As you sit here ask yourself what is making me anxious?
Allow the sensations of your anxiety to come to surface.
Where do you feel it?
Your shoulders,
Your belly,
Your hips?
Locate it.
Become aware of where it is.
When we embrace how we are feeling we have the power to slow down and control these thoughts.
Thoughts which we usually believe are bigger and greater than what they really are.
Start to play with these anxious thoughts.
Place them into your hand and feel them as you slowly start to take them apart.
Disassembling and removing any judgments and fears associated with this anxious thought.
Naming each one as you remove them from the feeling,
The thought.
Watch as every time you remove one it starts to fade and disappear.
With it the control it has on your body,
On your mind,
On this thought.
Keep going through this process of taking apart your thought bit by bit.
Removing any fear,
Any judgments associated with it and allowing them to slowly fade away and disappear.
You Now take the remaining pieces of your thought,
Your anxious thought,
And begin the process of rebuilding it without the weight of all the fear,
Anxiety and judgments which you have now removed from it.
As you rebuild it how does it feel now in comparison?
Embrace the sensations you are feeling now.
Looking into this thought from a different perspective.
When you allow anxiety to take control it activates your stress response.
Quickens your heartbeat and breath,
Manipulates your thoughts and puts you into an uncomfortable space.
Know that you can close your eyes and go to your safe space that you created at any time.
You will get through this.
You can repeat this process as many times as you need,
Whenever you need to.
Taking the thought apart,
Gaining control over this thought and putting it back together in a way that makes you more calm,
More relaxed,
More open.
Take a deep breath in,
Fill your body with as much air as you can and then forcefully sigh it out.
Let it go,
Feeling this sense of release.
Repeat this breath three more times.
Now when you are ready in your own time and you can stay here for as long as you need.
Slowly opening the eyes and embracing this new sense of being.
You
